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Grain-Free Spiced Banana Walnut Muffins {5 Minute Prep}

Affiliate Disclosure | in Recipes | by | with 100 Comments

 There Were Two Things I Loved About Mrs. B

First, she was always late for carpool. This meant more time to fingerdoodle kittens, Christmas trees and the odd fourth grade crush’s name (surrounded by hearts and little arrows, of course) on our frosty picture window. Eight hours later my best friend – Mrs. B’s daughter -would lead me to her kitchen, where the aroma of spiced ginger cookies or banana bread melted a hard day of school away like butter.

Some things – like my crushes on Joel, Matt and Brandon, respectively – are better left in the past. But banana bread? Not a chance. Here’s to you, Mrs. B!

Spiced Banana Walnut Muffins {GAPS-Friendly}



  1. In a food processor or blender, mix eggs, butter, coconut milk, honey, bananas, salt, cinnamon, nutmeg and vanilla.
  2. Combine coconut flour with baking powder (if you’re using it) and add to food processor. Blend until there are no lumps.
  3. Add walnuts and pulse until they are chopped into bite-sized pieces.
  4. Pour batter into 6 large oiled muffin cups. Bake at 400 degrees F for 20 minutes.

grain-free spiced banana walnut muffins (5 minute prep) - Paleo muffins

This post is part of the Grain-Free Real Food Linky Carnival

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100 Responses to Grain-Free Spiced Banana Walnut Muffins {5 Minute Prep}

  1. Sabrina says:

    Oh! These look so yummy! My son has a sensitivity to honey- can I use the same amount of maple syrup instead? Thanks for posting this recipe.

  2. Joan Young says:

    I thought I’d make a comment on making muffins.Instead of using honey or maple syrup I just increase the amount of very ripe bananas to cover the amount of sweetener needed. to make 12 muffins I use the 1 cup mashed bananas plus 1/4 cup ripe bananas. It takes care of the quick absorbing honey and maple syrup. That keeps the GI much lower.
    Someone asked if you can use maples syrup to replace honey.Yes you can. I do it all the time. Just use equal amounts of maple syrup for honey.
    I have a question. Do you have to make coconut milk first before grinding coconut flour?

  3. Bonnie Hughes says:

    So I have been trying to come up with a healthy grain free snack for my daughters day as snack helper at preschool and am planning to try these but wanted to make mini muffins… Any idea how that would change cooking temp or time?

    • Julie says:

      To make any muffin recipe to mini-muffins, you just reduce the cooking time – usually by 5 or 10 minutes. Just poke every so often with a toothpick, until it comes out clean.

  4. Julie says:

    Why would you use raw honey in a recipe that’s cooking at 400 degrees? I think save the good & pricey stuff for actually eating raw.

  5. Rachel says:

    Wondering what I did wrong– the muffins turned out very grainy and crumbly and did NOT have a smooth uniform texture like the ones in the photo. :( Maybe I will try using a blender instead of my food processor next time… Any thoughts?

    • Heather says:

      I’m not sure, Rachel! My guess would be that perhaps your coconut flour was extra coarse or there wasn’t enough moisture – if your bananas were on the very small side that could be it.

  6. Erin says:

    I’ve made this into bread (my muffin tins had an unfortunate paleo egg muffin incident) and it turns out delicious EVERY time! I like to eat it warm with some butter on top and a cup of coffee. Heaven!

  7. Tami G says:

    I’ve wanted to pin some of your yummy recipes in Pinterest but don’t see the Pinterest icon or pin button on your standard site or FB site. Am I missing something?

  8. Lunch On-The-Go Survival Guide | The Mommypotamus | organic SAHM sharing her family stories and recipes says:

    […] Recipe here […]

  9. kelli says:

    where do you purchase your salt for cooking? I tried the link above and it was too broad to find on the site.

  10. Shannon says:

    Is there an alternative to the bananas? My daughter is allergic to bananas and all things related (mangoes, avocados, kiwi, latex, etc.). So many recipes use bananas:(

  11. linda spiker says:

    Hello! I am linking to this post next week in a post about keeping birthday party food healthy! Thanks for the great post. Linda Spiker (The Organic Kitchen and fellow VGN’er)

  12. 28 Amazing REAL FOOD Breakfast Ideas | says:

    […] Grain Free Spiced Banana Walnut Muffins from Mommypotamus […]

  13. Alisha says:

    Hello, wondering if you think this would work as a cake? Thanks!

    • Rebecca says:

      Hey there :)
      I’m wondering the same thing; ie. how long to cook a cake for and maybe a size cake tin. Thanks! :) x

  14. Pamela says:

    I am excited to try this recipe. I was wondering if it is ok to soak the walnuts. You think it will affect the texture of the muffins if I do soak the walnuts overnight. I am really making a point to soak all my nuts before we eat them at home.

  15. Robin says:

    Can’t wait to try this! But… Where can I find Teflon-free muffin pans? Any ideas?

  16. angela thiessen says:

    made these today and they are yumm! i did add an extra tbsp of honey and about a 1/4 cup of enjoy life chocolate chips.

  17. Kitty says:

    Just made these! They are delicious! I made both mini (15 mins) and regular muffins (25 mins)! I used 1 cup of mashed banana, maple syrup instead of honey and added some chocolate chips! :) Thank you for the recipe! :)

  18. Greg says:

    I just made a batch using an older recipe I had laying around, but yours look better, I might have to give those a try!

  19. Weekly Real Food Meal Plan: September 30-October 6 | Live Simply says:

    […] Grain-free Spiced Banana Muffins […]

  20. Sara says:

    Id like to use this recipe to make loaf bread instead of muffins. Should i add more egg ans bannana to make it more moist??? Also, can i leave our coconut milk and oil, maybe add more butter instead?

  21. Vicky says:

    Awesome thank you!! Have you considered a ‘print’ button / widget on your page to nake printing the recipes without all the extra pics etc?? would be great!

  22. Hope says:

    Just wanted to mention that I doubled this recipe, but I forgot to double the eggs!! I was worried they wouldn’t turn out, but they were fabulous! Didn’t stick to the muffin paper at all and I didn’t even oil them! I will say that I used plain yogurt instead of milk and subbed a bit of canned pumpkin for one of the bananas. Instead of mixing the walnuts into the batter, I made a coconut sugar/walnut streusel topping :) Def will be making these again. Thanks!!

  23. Hannah J says:

    I just made these. I think they were great! Didn’t taste like coconut like I thought they would. I could smell it, but couldn’t really taste the coconut. Definitely sweet though. I made them into mini-muffins because I have a two year old. The perfect snack size!

  24. NADINE says:

    hi Just made these. But they did not rise? Can you help with why?
    I did put 3 bannans in as they were small.

  25. K says:

    So first of all, this didn’t make as much as I was expecting. Maybe my bananas weren’t big enough? I think if I make these again, I will omit the nutmeg, add another banana, and use maple syrup instead of honey because the honey taste is a little strong for me.

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